The four things your therapist wants you to know about your healing journey. When you’re healing from a grief, trauma, or resultant PTSD, you must be thinking about ‘how will I ever move on from this horrible, unexpected, agonizing reaction to the traumatic situation that I have experienced?’ Remember, PTSD is a reaction to witnessing or experiencing a sudden and unexpected event which caused one to feel powerless by delivering, threatening, or witnessing harm. How can I rise above these feelings and thoughts and create meaningful and complete healing? Maybe you want to go backwards in time and undo all of the harm that you have experienced. A common and reasonable response to all of these above disorders, particularly PTSD, is to try to avoid all triggers associated with the situation which evoked the trauma, hypervigilance, intrusive memories, nightmares, flashbacks and an increased risk for anxiety and depression. This disorder presents a mountain to ascend, and whether you have spend years in therapy or are only beginning to acknowledge the depth of the effects this has had on you, these are some points to keep in mind. These are the 4 things that your therapist wants you to know about healing that are not immediately evident.

Healed but not Forgotten

Some people have the unrealistic expectation that when they reach the end of their healing journey they shouldn’t have any emotional reaction to their memories of the traumatic event which led to grief and loss. That is not how healing works. It is quite likely that you will always have some sort of reaction to the memories and thoughts associated with your grief or trauma. In fact, according to a 2011 study published in NIH by Sherin and Nemeroff,and according to all of science and psychology support the fact that there is potential for long term neuroanatomical and neurochemical changes to the central nervous system resulting from trauma. These changes are especially evident in the way we respond to triggers or trauma associated stimuli.What we should be striving for in the healing from trauma is a ‘new normal.’ Healing means that you are able to function in professional or personal settings and that you are practicing resilience and positive coping when waves of thought and emotion do come.

Healing means Acknowledging Feelings

One of the ways that therapy works is by creating an intentionalspace for healing warriors to be honest with themselves, to create an understanding of their emotions. After an awareness has been formed adaptive responses to feelings and thoughts can be generated. We create psychopathology by being critical and attempting to repress our internal honest responses. For some people like first responders, police, and paramedics, there may be an extra layer of difficulty and stigma attached to acknowledging ones feelings and seeking mental health support to manage trauma. This can cause further damaging denial of the effects of traumatic experiences, One of the core tenetsof psychological theory present in every form of therapy is that the more we repress, judge or avoid our feelings, the more we cause problems. Repression elicits tangled feeling constellations, blocked energies, incomplete and unintegrated shadows. Mindfulness based stress reduction, EMDR, and Cognitive Behavioral Therapy, and Exposure Therapy, have shown efficacy in treating PTSD. Our feelings can turn into psychopathology that are bigger and sometimes socially unacceptable forms of the original emotional response.

Healing Happens in Relationships. Find your Healing Tribe

It is especially true for trauma that happens in relationships, that this same trauma is healed in relationships. When trauma survivors open up to those people who they consider to be safe, there is an incredible potential for healing to happen. Healing relationships are those that resonate compassion, gentle acceptance, warmth, and non-judgement.Think about it, we become close to those who we can be really honest with, those who ask about our feelings and can share in a compassionate interchange, (Mgrath, 2001). Sharing trauma should be exercised with caution. However well-intentioned our healing tribe may be, its members may inadvertently respond in less constructive ways that judge, shame, or put down the survivor for having the pain or scars of trauma. Another risk is not being able to hear or understand what is being shared. What is really needed is non-judgmental acceptance, understanding, and compassionate warmth.

Positive Psychology, Pop Culture and Non-Reality

You may have survived a trauma

but that doesn’t mean you have to fall victim to meme reality. Scroll through a social media forum and you will see many posts and memes which declare that everyone should be happy all the time. That isn’t honest or possible. The healthiest among us are those who are honest with themselves about what they experience and then respond to their vulnerable reality in a constructive way. According to a 2016 study by Elizabeth Kneeland,pop cultures layman positive psychology is damaging. When pop culture got its hands on positive psychology its representatives distorted the message, and now laymen perpetuate unrealistic and uninformed messages which imply that we can think our way into a good mood. It suggests that if we blink our eyes we can make trauma and psychological distress evaporate. Your therapist knows differently. Its ok to be outraged, disgusted, sad, hurt, angry, confused, and it is important to acknowledge where you are in your healing journey today.

No matter where you are today, the best we can do is to risk opening to ourselves, to create an honest internal dialogue that we are eventually able to share with others. We should unabashedly honor our own processes, giving relentless permission to feel, think and be; in reverence of joy, in honor of glorious fury, to the fullest expression of gaiety, to the utterance of insuperable hurt, to fully hone in on repugnant disgust.Keep developing your divine awareness, and eventually you will have created the unique meaning which understands with a lens of compassion, acceptance, and self love all that has happened to you.

Open a women’s magazine or examine the back of a food label, you will find the ‘evidence’ there. It’s easy to find ready sources that say dietary fat is bad news for your waist line, cholesterol, skin, mood, you name it. Many clinicians still hold that saturated fats like coconut oil, butter and beef cause weight gain, clogged arteries, high cholesterol and heart disease. But, according to Certified Nutritionist Liz Mckinney, there is much to learn when it comes to the Big Fat Myth, read on to re-evaluate fat’s bad reputation. This blog will fill you in on the facts and research in order to assist your physical health, emotional health, and wellness goals by consuming fat and nourishing yourself with this well known macro-nutrient.

Myth: Saturated Fat and Cholesterol Increases Risk of Heart Disease

Today, a common scenario occurs when a patient walks in for a checkup or health screening and they learn that their cholesterol is high. The patient is then told to limit saturated fat and cholesterol intake. Cut down on foods such as red meats, butter, eggs, and oils like palm and coconut) and often a prescription for a statin drug follows when their cholesterol is over 200 mg/dL. This is probably due in part to misleading evidence that suggested that cholesterol levels are directly correlated to risk of heart disease. One such study was performed by a researcher by the name of Ancel Keys in the 1980’s that looked at 22 countries and found that dietary fat intake was related to increased risk of heart disease. However, data on only 7 of those 22 countries was published – those that fit his hypothesis. Since then, many researchers and physicians have refuted this study, and yet, the recommendations that come down the pipe from the American Heart Association and the USDA continue to perpetuate that dietary fat and cholesterol are bad for us.

Research continues to show that high quality animal fats and eggs aren’t the real culprit in heart disease. One of the most notable studies that shows this was called the Women’s Health Initiative, which studied over 48,000 postmenopausal women and the connection between a low fat diet and the risk of heart disease. Participants were followed for an average of 8 years and then assessed for heart disease. The group that reduced overall fat intake and increased intake of whole grains, fruits, and vegetables did not experience reduced risk of Coronary Heart Disease (CDC), stroke or CVD, over the control group. There are other studies that have found similar results, indicating that low fat diets don’t really have much impact on heart disease risk. A report published in 2010 by the American Journal of Clinical Nutrition stated that there was no substantiated link between saturated fat intake and outcomes of obesity, CVD, cancer or osteoporosis. And, if you need even more proof, a meta-analysis of 21 medical reports and studies also published in 2010 in the American Journal of Clinical Nutrition concluded that, “the intake of saturated fat was not associated with an increased risk of coronary heart disease, stroke, or CVD.”

If not fat, then what?

So, if saturated fats aren’t the culprit in CVD and atherosclerosis, then what is? Enter carbohydrates. Most grains and sugars are highly inflammatory. As a society, our diets are high in processed and packaged foods like pastries, fast food, crackers, cookies and cakes. Eating these foods causes surges in blood sugar and taxes the pancreas, whose job it is to produce insulin to shuttle the sugar into our cells to be used for energy or stored for later. Over time, the cells become resistant to insulin and sugar remains in the bloodstream instead of being transported into the cells. Sugar in the blood stream sticks to protein molecules like LDL cholesterol (called “bad cholesterol”). This changes the structure of the LDL and causes an inflammatory cascade which leads to plaques in the arteries and the inability of LDL to carry cholesterol where it’s needed,especially to the brain. So, now we have a simple equation. Too many carbohydrates cause inflammation, which leads to oxidized or damaged LDL and atherosclerosis. This is what leads to heart disease, not eating too much dietary saturated fat and cholesterol.

Read on and look for next weeks post, Liz will share more details about how your health and wellness can be bolstered with fat as she shares all of the well researched benefits to Fat. She will also share a sample meal plan to help you take advantage of the most nourishing food options available.

Jessica DeGore RD LDN CDE CHWC is a licensed dietitian/nutritionist and wellness coach. She will be seeing clients at the Counseling and Wellness Center of Pittsburgh in both the North Side and Wexford’s locations. Jessica is here to help clients achieve their health and wellness goals by providing nutrition counseling and coaching. Nutrition is not one size fits all, so she takes an individualized approach to help clients find a balanced diet and healthy relationship with food. Jessica earned her Bachelor’s Degree in Applied Nutrition Sciences at Pennsylvania State University. After her undergraduate studies, she completed her ACEND-accredited Dietetic Internship at University of Maryland. The internship included 1,200 hours of supervised practice, as well as additional nutrition coursework. During this time, she also obtained a Graduate Certificate in dietetics. After passing the national board registration examination, she became a Registered Dietitian in 2010. Jessica decided to pursue a career that would allow her to gain a broad spectrum of skills and experience by providing nutrition education counseling in various settings, including acute care, long-term rehabilitation hospitals, and outpatient clinics.

In addition to yearly continuing education to maintain licensure, Jessica became a Certified Health and Wellness Coach throughWellcoaches® to expand her counseling skills. Wellcoaches® is an 18-week course designed for credentialed health professionals who wish to use coaching skills in working with clients to improve their health and wellbeing. The curriculum includes applying self-determination theory and motivational interviewing techniques to help clients uncover autonomous motivation, elicit mindful self-awareness, and develop self-efficacy to meet their goals.

She also recently became a Certified Diabetes Educator to help people with diabetes obtain positive outcomes through self-management. By becoming board certified in diabetes she offers a standard of excellence in the delivery of quality diabetes education. In her diabetes education work over the past two years she was able to lower HgA1c by an average of 1-2% over a twelve-month period. She also demonstrated significant improvement in other clinical outcomes such as blood pressure and lipids.

Jessica also specializes in disordered eating and sports nutrition. After working with an endurance coaching company to offer evidence-based recommendations to help clients properly fuel their bodies, she found many athletes lacked a healthy relationship with food. She discovered and adopted an intuitive eating approach to help guide her clients to find a healthy balance between eating and exercise. Her nutrition philosophy is that true health comes from cultivating behaviors to enhance physical, mental, and emotional wellbeing- it is not a specific size or weight. As a true non-diet dietitian, she wants to help create a balanced relationship between body and mind through food freedom. Jessica also provides educational presentations, nutrition consulting for brands and businesses, cooking demos, and recipe development.

After living in Philadelphia, the past six years, Jess returned to Pittsburgh, her hometown, in 2017 to be closer to her family. She lives in the North Hills with her husband. Her passion for overall health has also led to a huge commitment to fitness. She is both a triathlete and runner, tackling a Half Ironman and marathon distance races again this year. Jessica also enjoys traveling and exploring the local foodie scene. Jessica is a regular contributor for The Counseling and Wellness Center’s Blog and additionally she also enjoys blogging and providing nutrition tips at https://www.dietitianjess.com She enjoys sharing her adventures in eating and connecting with others on Instagram @dietitianjess.

Jessica welcomes clients of all ages, sizes, and levels of motivation. Nutrition is such an important component to healthy living, and she wants to help clients find complete wellness by empowering individuals to meet their goals.

For an appointment with Jessica DeGore RD LDN CDE CHWC please contact us at 412-322-2129

ABOUT OUR THERAPISTS

Psychotherapy helps you learn how to take control of your life and respond to challenging situations with healthy coping skills.

At the Counseling and Wellness Center of Pittsburgh, we believe your emotional health has a profound effect on your overall well being, and we strive to provide comprehensive services for the mind and body, and relationships.